Exercise Guide
Active Hang
A hang with the shoulders pulled down and engaged, rather than relaxed. Builds the position every pull-up starts from.
BeginnerStrengthPullIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Lats
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Isolation
Secondary Muscles
Middle BackForearmsCore
How to Perform
- 1
Grip a pull-up bar overhand at roughly shoulder width and take your feet off the floor.
- 2
From a relaxed hang, pull your shoulder blades down and together without bending your elbows.
- 3
Your body should rise a couple of centimetres and your ears move away from your shoulders.
- 4
Hold that engaged position for time.
Tips
- ★Elbows stay straight - the moment they bend it is a pull-up, not a hang.
- ★Alternate with dead hangs: one builds the position, the other the grip.
Explore by Muscle